Looking for a meal that is under 500 calories? Why not try this Vegetable Pad Thai recipe!

Calories per serving: 393
Servings: 4
Prep Time: 15 minutes
Cook Time: 15 minutes

INGREDIENTS:
1/2 lbs. flat rice stick noodles
1/3 cup Thai sweet chili sauce
2 tbsp low-sodium soy sauce
2 tbsp fish sauce
2 limes, juiced
1 lime, cut into wedges
2 tbsp canola oil
2 tsp minced garlic
2 tsp grated fresh ginger
6 cups of small pieces of mustard greens, stems discarded
1 large red bell pepper, cut in thin strips
2 cups shredded carrots
6 thinly sliced scallions
3 large eggs, lightly beaten
Bean sprouts, optional
2 cups fresh cilantro
Chopped dry roasted peanuts, for garnish, optional

DIRECTIONS
1. Bring 6 cups of water to a boil in a saucepan. Add noodles, stirring to separate before covering and remove from heat. Let stand 4 minutes. Be sure to stir a couple of times until softened. Drain and rinse with cold water.

2. Combine chili sauce, soy sauce, fish sauce, and lime juice in a small cup.

3. Heat 1 1/2 tbsp of the oil in a large nonstick skillet or wok over medium-high heat. Add ginger and garlic; sauté 30 seconds or until fragrant. Add the greens and cover with lid for 2 minutes or until wilted. Then add the bell pepper, carrots, and scallions to the pan. Stir-fry these for 4 minutes or until vegetables are crisp-tender. Remove to a bowl.

4. Put the skillet back on the heat and add the remaining oil. When it gets hot, add the eggs and scramble just until set. Add them to the bowl with vegetables.

5. Put your skillet back on the heat and add the chili-sauce mixture; bringing to a boil. Then add the noodles and gently toss for 1 minute, to coat. Put the vegetables and eggs in skillet mixture. Cook while tossing with a pasta for 3 minutes, or until hot and noodles are tender. Stir in bean sprouts, if desired.

6. Transfer to a large bowl with cilantro and toss together. Top with peanuts, if you want. Serve with lime wedges.

Under 500 Calories Recipe – Vegetable Pad Thai is a post from: Consummate Compendium: Food & Cooking

Calories per serving: 345
Servings: 6
Prep time: 15 minutes
Cook time: 30 minutes

INGREDIENTS:
2 tbsp olive oil
3/4 lbs Swiss chard, stems diced (1 cup), leaves torn (4 cups)
1 1/4 cups diced onion
1 1/4 cups shredded carrot
2 tsp chopped fresh rosemary leaves (or 1 tsp dried rosemary)
2 tsp crushed red pepper flakes
5 cups reduced-sodium fat-free chicken broth
28 oz. of diced tomatoes, undrained (1 can)
16 oz. red kidney beans, rinsed and drained (1 can)
2 cups shredded roasted chicken breast
1 1/4 cup ditalini or tubetini pasta (6 oz.)
2 tbsp grated Parmesan cheese

DIRECTIONS:
1. Heat oil in a large pot over medium-high heat. Add chard stems, carrots, onions, garlic, rosemary and red pepper flakes. Sauté for 5 minutes. Then add chard leaves and sauté 2 minutes, or until wilted.

2. Add broth, tomatoes, and beans to the pan and bring to a boil. Reduce heat to low, cover, and cook 10 minutes.

3. Stir in chicken and pasta. Bring to a boil, reduce heat to low, cover, and simmer 8 to 10 minutes longer, until pasta is cooked. Stir in grated cheese. Ladle into bowls and serve with extra cheese, if desired.

Under 500 Calories Recipe – Chicken and Chard Pasta Fagioli is a post from: Consummate Compendium: Food & Cooking

Calories per serving: 333
Servings: 4
Prep time: 15 minutes
Cook time: 15 minutes

INGREDIENTS:
1 1/2 tbsp olive oil
1 tbsp red wine vinegar
1 1/2 tsp crushed garlic
1 tsp dried oregano
1/2 tsp kosher salt
1/2 tsp freshly ground black pepper
3/4 lbs flank steak
3/4 cup fat-free Greek yogurt
1/3 cup grated cucumber
2 tbsp fresh mint leaves, chopped
1 small yellow bell pepper, cut into thin strips
1 small orange bell pepper
1 large onion, cut into thin strips
4 whole-wheat sandwich wraps with rosemary, warmed according to package directions
8 Romaine lettuce leaves

DIRECTIONS:
1. In a small bowl, combine 1 tbsp of the oil, vinegar, 1 tsp of the garlic, oregano, and 1/4 tsp each of the salt and pepper. Brush it over flank steak and let it marinate on a plate at room temperature for 10 minutes. Heat a stovetop grill pan over medium heat while you wait.

2. In a small bowl, stir together yogurt, mint, cucumber and the remaining garlic, salt and pepper until blended.

3. Grill the steak for 6 to 7 minutes on each side for medium-rare.

4. While steak is grilling, heat remaining oil in a large nonstick skillet over medium-high heat. Add peppers and onions and sauté 8 minutes, or until crisp-tender.

5. Thinly slice steak across the grain. Top each wrap with 2 lettuce leaves, steak, peppers, onions, and some yogurt sauce. Roll wraps around filling. Wrap souvlakis in parchment or foil.

Under 500 Calories Recipe – Flank Steak Souvlakis is a post from: Consummate Compendium: Food & Cooking

On a diet and missing Mexican food? Try some Shrimp Tacos and Warm Corn Salsa for under 500 calories one night.

Calories per serving: 352
Servings: 4
Prep time: 15
Cook time: 10

INGREDIENTS
Shrimp Tacos
* 8 corn tortillas
* 1 tbsp olive oil
* 1/2 tsp minced garlic
* 1/2 tsp ground cumin
* 3/4 lbs. medium shrimp, peeled and de-veined
* 1/4 tsp salt
* 1/4 tsp pepper
* 1 tbsp fresh lime juice
* 1 small avocado, peeled, pitted, and finely diced

Salsa
* 1 cup fresh or frozen corn kernels
* 14.5 oz. fire-roasted petite diced tomatoes with chipotle peppers (1 can)
* 1/3 cup finely diced red onion
* 1/4 cup chopped fresh cilantro
* 1 1/2 tbsp fresh lime juice

DIRECTIONS
1. Salsa: Heat corn in a dry large nonstick skillet over high heat and cook, tossing corn frequently, 4 minutes or until lightly charred in spots. Add tomatoes and onions; cook 2 minutes. Transfer to a medium bowl. Stir in cilantro and lime juice. Keep salsa warm.

2. Tacos: Stack tortillas and wrap in damp paper towels. Place in microwave.

3. Heat oil, garlic, and cumin in a large nonstick skillet over medium heat. Add shrimp, salt, and pepper and cook 3 to 4 minutes, tossing several times until shrimp are firm and cooked through; remove from heat and toss with lime juice.

4. While shrimp cook, steam tortillas in microwave on high 1 to 2 minutes or until softened. Fill each tortilla with 6 or 7 shrimp and top with warm corn salsa and diced avocado.

Under 500 Calories Recipe – Shrimp Tacos and Warm Corn Salsa is a post from: Consummate Compendium: Food & Cooking

INGREDIENTS:
3 medium garnet yams or sweet potatoes, peeled, cut into 3/4-inch cubes
1/4 cup skim milk
1/4 cup packed light brown sugar
2 tsp unsalted butter
3/4 tsp kosher salt
3/4 tsp freshly ground black pepper
1/2 cup frozen apple juice concentrate, thawed
2 tbsp grated onion or shallot
1/2 tsp ground cumin
1/2 tsp apple pie spice
3 large Golden Delicious apples, cut crosswise into 4 thick slices
8 (2-oz each) thin-cut boneless loin pork chops, about 1/2-inch thick
Olive oil cooking spray

DIRECTIONS:
1. Combine yams and milk in a 2-quart bowl and cover with vented plastic wrap. Microwave on high for 10 minutes; then let stand 5 minutes. Add sugar, butter, and 1/4 tsp each of the salt and pepper; mash until smooth. Keep warm.

2. Meanwhile, heat a double stovetop grill pan over medium heat. Adjust oven rack 6 inches from broiler source; heat broiler.

3. In a 2-cup glass measure, whisk juice concentrate, mustard, onion, cumin, and spice; microwave on high for 3 minutes or until glaze boils and begins to thicken. Arrange apple slices on broiler pan rack; brush apples with glaze. Broil for 3 minutes, turn slices, then brush with more glaze. Broil second side for 3 minutes or until lightly browned and tender.

4. Meanwhile, season pork chops on both sides with remaining salt and pepper and lightly coat with cooking spray. Grill pork chops 7 minutes, turning once and brushing with remaining glaze, until just barely pink in thickest part when cut with a knife. Serve with apple slices and mashed yams.

Under 500 Calories Recipe – Grilled Pork Chops with Glazed Apples and Mashed Yams is a post from: Consummate Compendium: Food & Cooking

Calories per serving: 220
Servings: 4
Prep time: 15 minutes
Cook time: 10 minutes

INGREDIENTS:
2 lemons
1/3 cup plain breadcrumbs
4 turkey breast cutlets (1/2-inch thick, 1 pound total)
Olive oil cooking spray
1 pint grape or cherry tomatoes
4 large fresh thyme sprigs
1/2 cup dry white wine
2 tbsp minced shallot
2 tbsp drained capers
1 tbsp unsalted butter

DIRECTIONS:
1. Cut off peel and pith from the lemons. Cut lemons into slices, then cut slices in half; reserve. Spread breadcrumbs on some waxed paper and press the cutlets into crumbs to coat.

2. Coat a large nonstick skillet with cooking spray and place over medium-high heat. Lightly spray cutlets with cooking spray. Cook 2 1/2 minutes per side or until golden and no longer pink in thickest parts. Remove to a platter and keep warm.

3. Add tomatoes and thyme to skillet, raise heat to high, and cook, shaking pan, for 2 to 3 minutes or until tomato skins start to char and split in spots; transfer to platter.

4. Add wine, shallot, and capers to skillet; boil 1 minute or until wine is reduced by half. Reduce heat and swirl in butter and reserved lemon slices until butter is emulsified. Spoon over turkey and serve with tomatoes.

Under 500 Calories Recipe – Turkey Piccata is a post from: Consummate Compendium: Food & Cooking

If you do not have coconut oil, the next best option is extra virgin olive oil.

Don’t let the high fat content scare you away as these oils have the good kind of fat in them.

Start your brown rice before making the shrimp as it can take approximately 40 to 50 minutes for the rice to cook.

INGREDIENTS:
1 lb shrimp (peeled and deveined)
1 teaspoon coconut oil (or 2 tsp olive oil)
2 tablespoons lemon juice, fresh
2 tablespoons parsley, chopped and fresh
1 teaspoon minced garlic
1/2 teaspoon salt
1/4 teaspoon black pepper

PREPARATION:
1. In a large skillet, heat the coconut oil over medium heat.
2. Add the shrimp and minced garlic at the same time. Sauté for about 1 minute.
3. Add the lemon juice, salt and pepper to your skillet; stir to coat the shrimp evenly.
4. Sauté for an additional 3 to 4 minutes, or until the shrimp are bright pink and thoroughly cooked.
5. Remove from the stove and stir in the parsley to complete the dish.
6. Serve over brown rice.

Number of servings: 4

Free Diet Recipe: Sauteed Shrimp With Brown Rice is a post from: Consummate Compendium: Food & Cooking

If so, you will want to give this Sauteed Green Beans & Cherry Tomatoes diet recipe a try.

It is a perfect veggie compliment to chicken or fish.

It only takes about 20 minutes of prep time.

And it also only needs about 20 minutes of cooking time.

INGREDIENTS:

• 2 tsp extra virgin olive oil
• 1 pound fresh green beans
• 1/2 cup water
• 2 cloves minced garlic
• 1 1/2 cups cherry tomatoes, halved
• 1 tbsp balsamic vinegar
• Salt & freshly ground pepper, to taste

INSTRUCTIONS:

1. Using a large skillet, heat 1 tsp. of the oil over medium-high heat.

2. Add in the green beans. Stir them until you start to see seared spots on them. This should only take a couple of minutes.

3. Add water to the skillet and cover. Reduce your heat to medium to cook. Stir occasionally. Cook for 3 minutes if you want your green beans a little crisp and 6 minutes if you want them tender.

4. Push your green beans to the side and add in the remaining oil and the garlic. Cook only 30 seconds.

5. Add in the tomatoes and stir together until the tomatoes start to break down. This only takes a couple of minutes.

6. Remove from heat and add in the vinegar, salt and pepper.

Number of servings: 4

Free Diet Recipe: Sauteed Green Beans & Cherry Tomatoes is a post from: Consummate Compendium: Food & Cooking

Or like rabbit food?

If so, try this best diet recipe for Asian Chicken Salad.

It combines fruit with a traditional salad.

That makes this already healthy meal even more healthy.

You can chalk that up to the added vitamins and minerals from the fruit.

INGREDIENTS:

• 2 cups cooked chicken, cut into bite-sized pieces
• 4 cups shredded cabbage
• 1 cup sliced mushrooms
• 1 cup grated carrots
• 2 tbsp chopped cilantro
• 1 thinly sliced cucumber
• 3 thinly sliced green onions
• 1 mandarin orange or tangerine, divided into sections
• 1/2 cup nonfat Asian or Oriental-style salad dressing
• black pepper

DIRECTIONS:

1. Combine the chicken, mushrooms, cabbage, carrots, cucumber, cilantro and dressing in a large bowl. Toss well.

2. Top off the salad with the tangerine sections and green onions. Add pepper to taste.

Number of servings: 4

Free Diet Recipes: Asian Chicken Salad is a post from: Consummate Compendium: Food & Cooking

The cabbage soup diet is a fairly easy to follow diet.

For the cabbage soup diet, you need to eat cabbage soup.

Follow this recipe for cabbage soup:

INGREDIENTS:

• 1/2 cup onions
• 2 green peppers, bite size pieces
• 1 to 2 cans of diced tomatoes
• 3 Carrots, sliced
• 10 oz. Mushrooms, sliced
• 1 bunch of celery, sliced
• 1/2 head of cabbage, in bite size pieces
• 1 package Lipton onion soup mix
• Salt and pepper, season to taste

DIRECTIONS:

1. Use oil or cooking spray in a pot. Add onions to saute.

2. Add in the green peppers and cabbage to the pot.

3. Add in the carrots and mushrooms to the pot.

4. Fill pot with water. Cover with lid.

5. Put heat on low and cook for two hours. Add salt and pepper to taste.

Recipe for Cabbage Soup Diet is a post from: Consummate Compendium: Food & Cooking